THE SCENE: In the 60’s and felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 front and back IC
Cherry Pickers x10 IC
Mosey to brick wall for 11s with derkins and BBS, then mosey back to AO.
THA-THANG:
We did four corners with CMUs. 20 reps of each exercise except the sand bag clean and press (only 10 of those). On the short sides of the rectangle, we did bears and blocks. On the long sides we did a mosey with the CMU. After completing the merkins, run up to the guard rail and do 20 dips, then run back down and continue on.
Exercises:
- CMU Merkins
- CMU Burpees
- Sand Bag Clean and Press (60lb bag, modify with CMU if needed)
- Curl, press, tri (changed to just curls after the first round)
MARY:
Our Mary was led by Snorkel.
Captain Thor 5×20
Franklin Flutters x20
Superman Banana xa lot
COUNT-OFF & NAME-O-RAMA
13 PAX strong with two men joining us from out of town! Speedo and Quami!
CIRCLE OF TRUST/BOM:
Kinda reused a Bomb Shelter BOM here:
Don’t be scared to live your life. Growth and true happiness occurs outside of your comfort zone. We have to push ourselves in every aspect of our lives to step out and do something different. Don’t shy away from something just because it is scary or unknown. Just do it. It’s better to try and fail than to never know what could have been.
MOLESKIN:
ANNOUNCEMENTS: